You’ve missed so many reps and assistance at this point I think a do over is fine.
Apart from all the times above he’s highlighted above.
You’ve also struggled with 50% Of your squat sessions so far. And on the other 50% you were so gassed you couldn’t do any assistance.
Can you post videos of squat, bench, deadlift and OHP triples @ 95% of your TM?
Already asked him before, he just dodged my question
I’ll retest bench and stay on the program longer
Why?
Because it’s important to see how you’re executing these lifts? If you want help, it’ll be much easier for everyone to help if we know you’re lifting correctly.
Agree with @flappinit.
Yep. Me too.
If I was your coach i’d have you retest 5 rep maxes on all lifts and use those. I’d also want to see that those 5RM where pretty technically solid reps.
I do not think I need to test for overhead press and squats. I squatted 205 for 5 solid reps during strength and conditioning last week. Ohp I got 5 solid reps with 95. Bench and Deadlift yeah… unfortunately. My squat tm is 200.
Actually idk what’s wrong with deadlifts i’ve gotten all sets
Why were you doing squats with 205 if your tm is 200??? Also it would still be good to post videos. Proper form will only help your lifts in the long run not hurt them. What is wrong with deadlift? If you got all your reps, then what is the problem?
And I am testing deadlifts today guys
I’ve been doing Jims work a lot in the past, let me chime in as well.
That turned out to be a long rant, sorry.
TL:DR: use the right TM, use 50% for BBB set for the whole cycle. Do 2 cycles of 5PRO and one cycle of PR sets.
Put all effort in the main lift, some in the supplemental and just get the assistance done.
Of the bat: as everyone have said, use the appropriate TM. That would be a 5RM where you’d be able to do at least one more grindy rep. NOT a true 5RM. You’ll get to heavy weights soon enough.
I think you’re doing BBB with FSL that is very very taxing. Bench is a lift that most have done the most and is most efficient at, meaning you won’t progress as fast and easy as on squat and DL.
I would start out by doing BBB with 50% for the first cycle, that would be the same weight for 3 weeks. If you think it’s too light, then lower the weight slow, take a slight pause at chest, reduce rest time. First week take 70 sec pause second 60 sec last week 45 sec.
Remember the main work is where you really really put in all the work. The 3 main lifts is supposed to be really tight setup, performed with a controlled decent a slight pause and explode viciously on the concentric phase that’s for the press, bench and squat. DL tight setup and a fast explosive pull, hold the bar for a second control the bar all the way to the ground repeat.
THEN it’s time for supplemental work ie BBB or whatever you’d do after the main lift, those are not supposed to be hard and you should be able to get all the reps.
THEN it’s assistance that is what it is, assistance. It should be easy if dips are to hard then do push ups. It’s easy work.
Jims work is awesome, do it the right way, do it for a year and I’ll guarantee that after a year you’d be able to bench BBB with 135 lbs. and possibly have a TM at 225.
The bad news is, it takes time, it’s boring as hell, you feel you go nowhere.
Even worse news is there’s no program that’ll make you big and strong in 5 weeks.
You could take a look at nuttys beginner program as suggested it is a really good program.
OH btw stop testing, every month. Make a plan test every 6 month or so.
If you follow Jims work you’ll be increasing you TM every cycle, that means that on the last week of the cycle you’ll be able to “test” at some point you won’t be able to hit 5 reps.
If you want to test more go for PR sets on the main lift every 3 cycles, 2 cycles 5PRO, 1 cycle PR set. use the PR set on the last week to see if you need to reset the TM.
Then I’d suggest tracking and posting your day’s diet more regularly, because the only times you seem to mention nutrition, it’s sub-par. Have you checked your bodyweight lately?
Also, like the guys are saying, seeing your lifts will give us a better idea of how you handle rep speed, grinding reps, and effort in general, as well as basic technique which is never bad to review.
@tlgains
If I was to try 531 at 17 years old what I would do is grind the hell out of a very shaky 3RM after psyching myself up for it all day. Base my TM off that (rounding up at every opportunity), change my assistance every week, increase TM by more than recommended everytime, convince myself my squat and bench were going up by slowly decreasing ROM and test every 2 weeks, to make sure I was getting stronger. The reason we suspect you do some of these things is that we’ve probably done similar in the past. We were all impatient 17 year olds once.
@dagill2
Haha. I would say it’s not even about actual age maybe more about training age and learning to swallow your ego. I have seen grown ass men do that shit. Point in case two good friends of mine.
This is exactly what I was getting at, haha.
This was 295 on deads. Really bad bench video coming up shortly.(I am glad I listened to you guys)
I think I should retest bench because the form is awful. Right?
Deadlift^